Strength:
Muscle ups 4×5-10, 2 bar + 2 rings
Strict handstand push up 3xmax

Met Con:
21,15,9
Power snatch 50/35kg
Ring dips

Strength:
Front squat 6×4
Snatch 6×2

Met Con:
4rds
400m run
7 muscle ups
or
4rds
400m run
10 chest to bar + 10 ring dips

Strength:
Planche progression 4×15 sec hold
Handstand hold 4×15 sec
Planche push + pistol squat 5×5 of each
L-sit 3xmax hold

Met Con:
20 min AMRAP
5 chest bar pull ups
10 push ups
15 air squats
* deadlifts 120/75kg
* in rd 1 do 1, in 2 do 2 etc.

Gym Closed

Met Con:27-21-15-9 reps for time of:
Row (calories)
Thrusters 43/29kg

Strength:
Weighted C2B pull ups 3,3,3,3,3
GHD sit up 3×10

Skill:
Handstand x5
Handstand walk 2 lengths

Strength:
Muscle up 3×5-10
Strict toes to bar 3×10
Chin over the bar hold 1xmax

Met Con:
In a pair complete 24 rds of:
5-10-5 shuttle sprint
10 single arm thrusters 24/16kg
(change after each round. 12 rds each with 6 left arm and 6 right arm, alternating)

Strength:
Snatch 3×3
Clean + f.squat + jerk 4×2
1 power clean + 5 push press x2

Met Con:
2rds
25 pull ups
500m row

Met Con:
Mins 1-10
1 snatch + 5 box jumps 24/20″ on the min
Mins 10-20
2 c&j’s + 5 push ups on the min
Mins 20-30
3 deadlifts + 5 burpees on the min
Aim to use 80% of 1 rms for each of the lifts.

Strength:
Skin the cat 3×5
Rope climb x6 + 6 strict handstand push ups

Strength Met Con:
For 20 mins complete
3 ball to shoulder 75/50kg on even mins
6-10 chest to bar pull ups on odd

Strength:
Squat 4×6
Bench 3×5

Met Con:
5 rds
8 Oh lunges 60/40kg
10 ring dips
12 burpees